5 tips for running your first half marathon

5 tips for running your first half marathon


Running your first half marathon can be about overcoming challenges, loving competition, or even fulfilling a dream. But preparation is required to participate in the course. Although Brazilians are increasingly incorporating the […]

Running your first half marathon can be about overcoming challenges, loving competition, or even fulfilling a dream. But preparation is required to participate in the course. Although Brazilians are increasingly incorporating the habit of running and walking into their routine, care should be taken when taking part in a long and exhausting journey. The half marathon is 21 km long and along the way, the runner may encounter irregularities in the running course. In this article you will check out 5 tips for running your first half marathon. In it we will talk about physical assessment, training plan, nutrition and routine. In addition to the cure, you can also check out some trivia about the races. Follow!

What is a half marathon?

Street racing has added fans around the world, both for the daily and the controversial. Some runners try to take care of their physical and mental health, another is already hungry for competition and challenges to overcome. A marathon is defined by the number of kilometers run. In this scenario, the full version has a distance of 42.195 km. In this way the half marathon, as the name implies, is equivalent to half of the aforementioned route. But do you know where this habit comes from? It came from a story about a feat in the Athenian army. In it, a member of the troop called Pheidipides, ran about 40 km towards Athens. The objective was to announce the victory of the fight against the Persians. But, sadly, the legend states that after the warning, the soldier died due to exhaustion from the journey. That is why it is important to pay attention to physical and mental preparation to participate in a competition of this type.

What are the 5 tips for running your first half marathon?

The competition can make the eyes of newcomers to the racing habit shine, but caution is needed. For your first competition you need preparation, discipline, exercise and a balanced diet. With proper planning you can achieve better results and avoid exhaustion or possible injury while competing. Your goal shouldn’t be to win the race, but to push yourself beyond your limits. For the first time in a long time, specific points need to be paid attention to. To help you out, we’re going to list 5 tips that can help you as you start preparing for a half marathon. Watch:

1. Do a physical assessment

The physical assessment should be the first step that the prospective competitor must take. With the help of a specialist, in this case a sports doctor, it is possible to carry out a complete analysis of the individual’s health conditions. At all stages of the challenge, before, during and after, the athlete experiences a great deal of stress, which can affect the runner physically and mentally. And, while rare, there are health complications that can be brought on by extreme exertion.

2. Make a training plan

Training is the key to getting in good physical condition. Creating a regular routine of running and walking, every day or at least 3 times a week, covering 5km is beneficial and will make all the difference in your results come competition time. To run a half marathon, it is recommended that you have 1 year of practice before deciding to enter the race. This time is needed to work on your endurance without assaulting your body with a load it’s not prepared to handle. For training planning, it is important to seek out a professional in the field of physical education. He will put together an exercise routine to condition your body in the best way. This way, you can improve your income.

3. Regulate your food

Food is an essential part of preparing for a tough competition like the half marathon. Staying hydrated should be a runner’s goal. It is recommended to consume at least 2.5 liters of water per day. Furthermore, food consumption should be done every 3 hours, favoring a diet rich in carbohydrates and proteins in general. This stage is important for all moments involving preparation, duration and post-half marathon. It should be noted that a balanced diet that meets the individual’s nutritional needs should be prescribed by a licensed professional in the area. Why it’s important to keep sugar levels within acceptable parameters.

4. Have a special test week routine

In the week preceding the event, it is recommended to maintain the routine prescribed by the professionals accompanying the event. Excesses are discouraged but it is important to continue to maintain an active and regulated routine. For competition day, waking up early is essential. It is indicated that the food is consumed approximately 3 or 4 hours before the competition, but this time may vary according to the nutritional indications of each individual who will compete. Comfort is one of the points to consider when choosing clothes, sneakers and/or accessories. They will keep your body temperature within your tolerance range and make your experience pleasant.




5. Enjoy the moment

This moment is unique and important to your life as an athlete, make the most of the opportunity. During the journey don’t exceed yourself, your body will give signals when you go beyond the limits, listen to your body. It is necessary to say that the mission will not be complete just by crossing the end mark. Your overcoming may come before that. Overcoming one’s limits is not achieving victory in a competition, it is defeating one’s fears, it is overcoming challenges. So take the unnecessary pressure off, enjoy the moment, live your overcoming mile by mile. And remember, your first half marathon is just the beginning. More competitions will come and with training and dedication your first victory may not be far off!

Source: Terra

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